Joseph Baena clearly inherited more than just Arnold Schwarzenegger’s surname.
The actor and fitness enthusiast regularly shares his workouts online, and over the past few years he’s become one of the internet’s most recognisable young bodybuilding personalities. This time, Schwarzenegger’s son has shared one of his go-to machine exercises for building bigger, more defined biceps.
While Baena usually trains arms using free weights like dumbbells and EZ bars, he recently switched things up with a machine-based curl variation designed to maximise tension and control throughout the movement.
The machine itself resembles a preacher curl setup, helping stabilise the upper arm while placing more consistent tension on the biceps throughout the rep.
For anyone looking to build bigger arms, training frequency matters less than consistency and quality, according to most coaches. Since the biceps are a relatively small muscle group – especially compared to the triceps – one dedicated session per week is often enough, with two being the upper limit for most people.
And contrary to what many gym-goers think, chasing heavier and heavier weights isn’t always the answer.
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Instead, focus on:
- Varying exercises and angles
- Controlling tempo and range of motion
- Gradually progressing weight over time
- Including pulling exercises like pull-ups and rows
- Training the rest of the body properly, especially legs and back
Baena’s machine curl is a good reminder that building bigger arms isn’t just about moving weight – it’s about keeping tension where it matters most.
